Squid contains a high number of vitamins and minerals, including Vitamin B-12, potassium, iron, phosphorus and copper. These essential nutrients aid in the performance and health of blood cells, bones and the immune system. Research shows that, when prepared in the right way, it's a pretty good source of omega-3 fatty acids. A 100g serving of squid can contain up to 0.6g of omega-3 fatty acids out of the recommended 7 to 11g you should be consuming each week.